Bench Press · Shoulder
Shoulder pain from bench press
Bench press loads the chest, anterior delts, and triceps. Shoulder pain often stems from poor scapular stability. Recovr connects bench press injuries to targeted shoulder recovery exercises — map your exact pain and get a 7-day plan.
Recovr uses bench press biomechanics to surface exercises for shoulder and related muscles — not a one-size-fits-all list.
Full shoulder recovery guide →Cross-Body Shoulder Stretch
Bring one arm across your chest to stretch the posterior deltoid and rotator cuff. Great warm-up stretch.
Band Pull-Aparts
Hold a resistance band at shoulder height and pull it apart to strengthen the rear deltoids and rhomboids.
Open Book Thoracic Rotation
A side-lying thoracic spine rotation that improves upper back mobility. Restricted thoracic rotation forces compensation through the lower back and shoulders.
Scapular Push-Up
Strengthens the serratus anterior for scapular stability. Weak scapular control is a leading cause of shoulder pain during bench press and overhead movements.
Frequently asked questions
- Why does bench press hurt my shoulder?
- Often anterior impingement from poor scapular retraction or excessive arch. Recovr recommends shoulder mobility and rotator cuff work.
- Bench press shoulder pain — which side?
- Mark left, right, or both on Recovr's 3D body. Asymmetric pain may reflect bar path or dominance issues.
- Alternatives while shoulder recovers?
- Floor press, neutral-grip work below 4/10 pain. Recovr builds a progressive return plan.
Related shoulder guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.